Nutrition Development High School Nutrition Information

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Teen Facts

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Nutritional Requirements

• Calorie needs for teens vary depending on their growth rate, height, weight, body composition, and activity level.
• Males generally have higher energy requirements, approximately 2500-3000 calories a day, because they have a larger portion of lean body mass versus adipose tissue (fat stores).
• Adequate, high-quality protein from foods such as turkey, beef, eggs, chicken, fish, soy, nuts, beans, and dairy products is necessary for tissue repair and muscle growth.
• Approximately 30% of your teens' total daily calories should come from fat. Read the food label to choose more unsaturated fat items instead of saturated, which is better for their cardiovascular system.
• Teens need approximately 1200-1300 milligrams (mg) of calcium each day to support their developing skeletal mass. Drinking 3-4 glasses of milk a day or adding yogurt, cheese, and leafy green vegetables to the daily diet will help your teen meet this need.
• Approximately 12-15 mg of iron is needed daily during this intensive growth period, especially with the onset of menstruation in females and increasing lean body mass in males. The best source of iron in the diet is meat, but iron is also found in dark green vegetables such broccoli and spinach. Combine these vegetables with a vitamin C source (citrus fruits) to increase the absorption of iron.

Nutrition for Teen Athletes

• Sufficient energy is needed to handle intensive workouts and competitions. Complex carbohydrates, such as bagels or pasta, supply the body with the most efficient fuel and should comprise of approximately 55-60% of total calories.
• Slightly more protein is needed to support weight lifting regimens, muscle growth, and repair. About 1.2-1.7 grams per kilogram of body weight is plenty compared to .8 grams of protein per kilograms of body weight for the non-athlete. (Weight in Kilograms = Current weight in pounds/2.2)
• Drink plenty of fluids throughout the day, at least 8 ounces 8-10 time a day. Products high in caffeine (cola and tea) do not count toward fluid intake and should be limited due to their tendency to dehydrate. Beverages high in sugar such as juices and juice drinks should also be limited because of their high amount of empty calories.
• Supplements such as creatine, protein loading, and herbs are popular, unregulated products that could be potentially harmful to athletes' health and performance. Advise your child to avoid taking these items, or discuss the use of these products with their doctor or medical professional.
• Avoid rapid changes in weight status in order to "make weight" for an event. These practices lead to alterations in metabolism, disordered eating, and could even cause death.
• Eating disorders are common among teens concerned with body image and/or maximizing their performance. Look for signs such as frequently skipping meals, excessively exercising, binge eating, or vomiting regularly. Talk with your teens and seek counseling immediately to avoid long term detriments to their health.